Spiderman Plank

Spiderman plank is an effective core exercise that works your entire core, as well as your glutes, shoulders, and hip flexors. This variation of the plank gets its name because the movement resembles how Spiderman climbs up a wall. By adding a dynamic movement where you pull your knee towards your elbow, you challenge not only your stability but also your flexibility.

Correct form and technique

Follow these steps to perform the Spiderman plank correctly:

  1. Start in a traditional plank position, keeping your body in a straight line from head to heels. Your hands should be directly under your shoulders.
  2. Engage your core and ensure your back is straight. Avoid arching your lower back.
  3. Pull your right knee up towards your right elbow while keeping the rest of your body stable.
  4. Return your leg to the starting position and repeat with your left leg.
  5. Switch sides for each repetition and ensure you maintain control throughout the movement.

Perform the exercise at a slow and controlled pace to maximize muscle activation and avoid unnecessary stress on your lower back.

Common mistakes

Although the Spiderman plank seems straightforward, there are a few common mistakes you should avoid:

  • Hips too high: One of the most common mistakes is allowing your hips to rise too much, which diminishes the effect on your core. Ensure that your body forms a straight line.
  • Arch in the lower back: If you do not engage your core enough, you may end up arching your lower back, which can lead to back injuries. Keep your back neutral and focus on engaging your abdominal muscles.
  • Lack of control: Pull your knee towards your elbow at a controlled pace to ensure you are really targeting the right muscles.

Variations and modifications

Here are some variations and modifications you can try:

  • Beginner: If you are new to this exercise, you can start with a regular plank and work your way up to adding the knee to elbow movement as you get stronger.
  • Advanced: To make the exercise even harder, you can add a push-up between each knee lift.
  • With a ball: You can also use a stability ball under your feet to make the exercise more unstable and thus more challenging for your core.

Reps and sets

Start by aiming for 3 sets of 8-12 repetitions on each side. If you are new to the exercise, you can start with fewer reps and work your way up as you become more comfortable with the technique.

Breathing tips

Remember to breathe correctly during the exercise. Inhale when you are in the starting position, and exhale when you pull your knee towards your elbow. Repeat this rhythm to ensure you do not hold your breath during the performance.

Back to blog